Do you have insomnia or other sleep disorders that prevent you from having a peaceful night’s rest, then try these simple tips for quick remedies:
1. Try cumin tea:
Cumin seeds are said to have a tranquilizing effect. An effective cure for insomnia or sleep disorder, you may try a cup of cumin tea before bedtime.
Stir a teaspoon of cumin seeds on low heat for about five seconds, add a cup of water to it and bring the mixture to boil. Turn off the flame, let the mixture settle down for five minutes. Strain and drink the cumin tea.
2. Drink saffron milk:
Saffron acts as a mild sedative. Put two-three strands of saffron in a glass of warn milk. Drink at bedtime. It’s a simple yet an effective remedy.
3. Eat a banana:
Bananas are rich in sleep-inducing amino acid tryptophan. Have a banana a day to keep insomnia and related sleep disorders away. It is a quick tip for a good night’s sleep.
4. Cinnamon milk makes you fall asleep faster:
Cinnamon contains sleep-enhancer compound apigenin, while milk has sleep-inducing amino acid tryptophan. Mix one-quarter teaspoon of cinnamon powder in a glass of warm milk and drink before bedtime for regularizing your sleeping pattern.
5. Fenugreek juice is a simple way to get rid of insomnia:
Fenugreek is believed to be an effective remedy for anxiety and insomnia or sleep disorder. Mix two teaspoons of fenugreek leaves’ juice with a teaspoon of honey. Consume daily.
6. Take a hot shower:
Bathing in warm water helps the body and its nerve-endings to relax. Take a hot shower at least two hours before going to help. This simple tip will surely help in treating insomnia.
7. Listen to soft music:
A research published in Journal of Advanced Nursing found people tend to doze off faster when they listen to soft, calming music.
8. Sit in a rocking chair:
A baby falls asleep faster when rocked in his mother’s arms. The same theory, as Swiss researchers found, is applicable for adults as well.
The gentle swinging sensation we have when swaying in a hammock or a rocking chair affects the sleep-inducing areas of the brain.
9. Try light yoga:
There are many other simple tips. Keep 15 minutes to do some simple yoga like neck rolls, shoulder rolls, arm stretches and back stretches before hitting the bed. The Center for Sleep & Wake Disorders Medical Director Helene A. Emsellem said this will help muscles to relax and sleep peacefully.
10. Exercise in the morning:
A study conducted by Appalachian State University found that people who exercise in the morning around 7 am tend to have deeper sleep due to decreased stress hormones than those who exercise in the afternoon or evening.
Sreya is based in Kolkata. She is a Senior Editor of Big Wire.